WKO4 iLevels Unstructured Testing Protocol

Unstructured testing is a new and unique way of testing and maintaining your power duration metrics and iLevels throughout your training.

Test Duration Targeting
The easiest way to find your target durations and power for testing is to use the Optimized Intervals report within WKO4. You can also use the Power-Duration Curve Chart in WKO4 to identify three test durations. Here’s how:

  1. Select the “Last 90 Days” date range in the Right-Hand Explorer (RHE).
  2. Identify the lowest hanging (below the PD Curve line) mean max power point under 30 seconds. This is your SHORT test duration. If there are no low hanging points, target your 5-seccond max effort for your test.
  3. Identify the lowest hanging mean max power point between 31 seconds and 15 minutes. Target this as your MEDIUM test duration. If there are no low hanging points, target your 45-second max effort for your test.
  4. Identify the lowest hanging mean max power point over 15 minutes. Target that as your LONG test duration. If there are no low hanging points, target your 45-minute max effort for your test.

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The sample athlete with the chart above would conduct the following tests:

  • Short: 3-second max
  • Medium: 55-second max
  • Long: 38-minute max

Tips

  • Short and medium efforts should really focus on MAX! Use the Power-Duration estimated max as your goal and then attempt to exceed it.
  • For the long effort, pace yourself using the power-duration-curve estimated max, but don’t start too hard; make sure you control your power in first few minutes.

Based on the results of your testing, WKO4 will automatically calculate any improvements in fitness and performance, and they will immediately be reflected in your tracking metrics and training iLevels. Check your Athlete Details chart to review your iLevels. Updated training metrics (Pmax, FRC, mFTP, TTE, Stamina) are located in the Hero Bar at the top of the WKO4 window.

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